Yoga Poses for Insomnia

Having trouble sleeping? Give this yoga sequence a try.

Life can get incredibly busy in this day and age. Stress and anxiety caused by work or other obligations can put our minds in a constant state of tension and unrest. As a result, it’s no surprise that many people have trouble getting to sleep at night. This is known as insomnia.

Fortunately, practicing yoga is a great way to help relieve insomnia and return to getting a good night’s sleep. The following yoga poses are designed to relax your body as well as your mind, and prepare you for some restful shut-eye. Sweet dreams!

Wide-Legged Standing Forward Bend

This pose, as well as all other forward bends, stimulates the relaxation response in the body. Using blankets, blocks, or bolsters to support the head and make the pose less strenuous can increase the relaxed feeling one gets from the pose. Forward bends are also great for quieting the mind before bed.

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Legs Up the Wall Pose

Put a pillow or a bolster under your hips while doing this pose. Let your arms be relaxed and focus on your breathing. This pose helps to relax the body and the mind. It also helps to restore tired legs and feet, so sleep can be more restful.

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Child’s Pose

This pose is a wonderful stretch, and it promotes relaxation and relieves anxiety. Use props here to get completely relaxed. If you do one pose before bed, do this one. Let yourself quiet your mind and focus on your breath while preparing your body for rest.

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Plow Pose

This is a more challenging pose that can help to reduce anxieties. It stretches the shoulders and the spine. Plow Pose can be held for anywhere from 30 seconds to 5 minutes.

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Supine Spinal Twist

A reclining twist can release tension in the back and hips. This is another pose where props like a blanket or bolster come in handy. Twist into the pose slowly in time with your breath. Be sure to do the pose on both sides for balance.

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Shoulder Stand

This is an advanced position that one can do to relieve insomnia. Despite the challenge of the pose, shoulder stand can be very relaxing. It soothes the nervous system to help with anxiety and tension. Only do Shoulder Stand for as long as you feel comfortable. This pose is best done close to bedtime, but not right before you get into bed.